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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
03/30/23 v1:00/2:00r...10 3,042m 1:38.6

#FMPW349S4
(1m x 5) x 2 (rest 2m)

R34

Take only 34 strokes. Target is 2km minus 5 or better. Take a total of 6 mins res…

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03/30/23 5:00 1,221m 2:02.8

Warmup Row 5mins easy
5mins easy
app.erg.zone

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03/29/23 v4000m/2:00r...4 10,000m 2:02.0

FM Classic A
4k/3k/2k/1k (rest 2m)

R18/20/22/24.

Start at 2km plus 20. Increase 2s/4s/6s on the previous completed int…

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03/28/23 8000m 32:40.0 2:02.5

#FMPW336S1
8000m

1000m at R18/22/18/22/18/22/18/22

2km plus 20. Increase pace 5s/500m for the R22
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03/28/23 1:00:00 30,000m 2:00.0

60mins TT
app.erg.zone

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03/27/23 10x2:00/2:00r 5,622m 1:46.7

2min/2:00r x 10
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03/27/23 5:00 1,222m 2:02.7

Warmup Row 5mins easy
5mins easy
app.erg.zone

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03/26/23 7x10:00/1:30r 32,301m 1:52.8

10min repeats
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03/25/23 5:00 1,251m 1:59.9

Warmup Row 5mins easy
5mins easy
app.erg.zone

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03/23/23 v4000m/2:00r...4 10,000m 1:59.8

FM Classic B
4k/3k/2k/1k (rest 2m)

R20/22/24/26

Start at 2km plus 18. Increase 2s/4s/6s on the previous completed inter…

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03/23/23 v3000m/2:00r...6 10,000m 1:45.5

#FMBPW200S1
3000/1500/500m (rest 2m) x 2

Start at 4km pace plus 13s/1000m. Increase pace 8s and then a max 500m. REPEAT.
<…

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03/22/23 10x1:00/2:00r 3,009m 1:39.7 View workout
03/22/23 1x1:00/2:00r 242m 2:03.9 View workout
03/22/23 5:00 1,250m 2:00.0 View workout
03/22/23 1:00:00 30,000m 2:00.0

60mins TT
app.erg.zone

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03/21/23 6x10:00/2:00r 14,702m 2:02.4 View workout
03/21/23 v15000m/3:00r...3 30,000m 1:53.5

#FMBPW236S5
15k/10k/5k (rest 3m)

Start at 4km plus 20. Increase pace 5s/7s
app.erg.zone…

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03/20/23 6x1000m/1:00r 22:05.1 1:50.4

Mar 2023 - The Super Sixties 6 with 60 - CTC Members
app.erg.zone/w/mZLfypjaS…

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03/20/23 5:00 1,214m 2:03.5

Warmup Row 5mins easy
5mins easy
app.erg.zone

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03/19/23 5:00 1,293m 1:56.0

Warmup Row 5mins easy
5mins easy
app.erg.zone

 View workout
03/18/23 5:00 1,261m 1:58.9

Warmup Row 5mins easy
5mins easy
app.erg.zone

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03/17/23 8x7:30/1:00r 31,999m 1:52.5

8 x 7min 30sec 1:00r
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03/16/23 5:00 1,271m 1:58.0

Warmup Row 5mins easy
5mins easy
app.erg.zone

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03/16/23 1:16 285m 2:14.2

Warmup Row 5mins easy
5mins easy
app.erg.zone

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03/15/23 4x6000m/2:00r 46:00.1 1:55.0

#FMBPW235S2
6000m x 3 or 4 (rest 2m)

4km plus 18 and stick.
app.erg.zone

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